Managing Conflict in the Office

The office is a convergence of people with different working styles, contrasting worldviews, varying personal values and diverse personalities. This means we can expect one thing: conflict. Conflict does not necessarily have to be a bad thing. It produces energy and if that energy is channelled in a positive direction, many positive outcomes can be achieved. The worst thing we can do, however, is to ignore conflict. Rather, it is best to face the conflict head-on and strive to find ways to manage it.

In order to manage conflict effectively, we first need to understand the cause. Once we identify the root of the conflict, it is easier to take the appropriate steps to resolve it. By staying realistic and understanding that conflict cannot necessarily be avoided, we can develop strategies that will get us through those rough patches in the office.

Although there are wide range of factors than can trigger conflict, I will discuss:

• Common causes of conflict in the office 

• Ways to manage conflict effectively.

Common Causes of Conflict in the Office:

• Working Styles: 

  Everyone has his own working style. Some people may perform better under pressure and for that reason they tend to leave everything to the last minute, while others are organized and love to plan ahead. They prefer working at an even pace. Your colleague may be neat while you appear to be disorganized. The one person may have very good time management skills while the other tends to run behind with everything often holding up his co-workers in the process. When people are less accepting of others’ working styles this may lead to conflict.

• Different Worldviews: 

  The way one person views an event in the office may not necessarily be the same way in which another person views it. Our views are often shaped by our upbringing and experiences in life and therefore it becomes unique and intricate. These varying worldviews may give rise to conflict in the office because what one person views as extremely upsetting or important, may be viewed in a completely different light by his co-worker.

• Personal Values: 

  What may be seen as a threat to his integrity for the one person, may be completely acceptable to another person giving rise to conflict.

• Office Gossip 

  For some, life in the office would be too dull without the thrill of a little gossip. This may appear harmless but can undermine trust between co-workers and lead to unnecessary conflict.

Conflict can be either good or bad, depending on how it is managed. When conflict is managed successfully it can assist in both professional and personal growth of the parties involved. It can boost understanding among colleagues. Successful management of conflict facilitates mutual respect. However, if not managed effectively, conflict can have crippling effects on professional relationships. It can become personal and affect not only the work atmosphere, but also productivity as people start to lose focus on what really matters and wear themselves out because of the conflict.

Effective Conflict Management in the Office:

1. Make an effort to be more accepting of others’ working style and learn to be more flexible. Rigid attitudes often cause conflict, not only in the office, but in personal relationships too. It’s not fair on others if we make our way of doing the universal law for doing things. Leave space and try to see that the different working styles of your colleagues may actually lead to pooling of diverse gifts and talents and contribute as a whole to the growth of the team towards the goal. 
2. Open communication and transparency is essential. Gossip undermines trust and may cause irreparable damage to professional relationships. When we speak openly about our grievances we can sabotage the cultivation of gossip and people making their own assumptions. First go to the person with whom you have the problem. Avoid first telling everyone else in the office about it or telling his superiors. Telling everyone else first breeds gossip and may intensify the conflict causing a downward spiral which may become challenging to resolve. 
3. Respect the fact that people are different. Not everyone can be the same. Our way of doing is not necessarily the best way of doing. By respecting others we will be open to learn and grow. 
4. A good relationship with co-workers is important. When we learn to separate the problem from the person it paves the way for better understanding and managing conflict should it arise. It allows us to focus on the actual problem instead of nursing personal grudges. Tackle the problem head-on, not the person. Most people are not deliberately trying to make life difficult for others. Winning all the arguments cannot be placed before winning the relationship with your co-worker.  
5. Practice the art of listening. Listening intently to the other person’s point of view helps you to gain a better understanding. It takes skill to listen more than we talk, but it is an essential part of effective communication. Learn to slow yourself down when you listen to others and keep those urges to voice your view in check. In this way you will enable yourself to listen more intently to what they have to say and places you in a position to answer them more patiently.  
6. When discussing possible solutions, keep the tone of your voice non-confrontational. A wrong tone of voice can add fuel to the fire. Having the right attitude is more important than having all the right answers. If you have a bad attitude people will be less inclined to listen to your answers even if they should be right. Most times people are more responsive to our attitudes and actions than they are to our words.  
7. Avoid jumping to conclusions before examining the situation properly and forming a whole picture of what is going on.  
8. Find what you have in common with the person with whom you are experiencing the conflict and start working from there. Once this is in place it is easier to discuss differences without defensiveness. From this point, ideas can be shared in a more accepting atmosphere and therefore it will be easier to find solutions.

There are many ways to manage conflict and it’s important to find a way that works best for you. However, effective conflict management should achieve respect for individual differences while helping each other to avoid becoming entrenched in the conflict mindset. Getting stuck in fighting mode will drain your energy and leave less energy available for stuff that really matters. The aim in resolving conflict should not be to prove you are right and the other person is wrong. It is about promoting better understanding and effecting a positive change that will grow your relationship with your colleagues leaving you free to focus on the common goals of the company.  

Resources: 

Mind Tools

John Maxwell on Leadership

Related Articles: 

Managing Conflict in Marriage

Ten Tips for Good Workplace Relationships 

Natural Remedies for Acne

Healthy Skin

Acne is the most common skin condition and results in more than just discomfort. Its effects run a little deeper than just skin-deep. It is a skin condition often associated with embarrassment and other psychological problems. Acne strikes during the most important years of a young person’s life –a time when appearance is important and when one is just learning how to build relationships.

There are ways to neutralize the limitations surrounding this condition and this article will focus mostly on the natural remedies for acne.  

I will discuss:

1. Definition of Acne
2. Causes and Aggravating Factors of Acne
3. Psychological effects of Acne
4. Goals of Acne Treatment
5. Common treatments of Acne
6. Skin Care and Preventative Measures for Acne Sufferers
7. Natural Treatments for Acne

Normal Skin (From: www.acne.org)

Definition of Acne:

Acne has been simplistically defined as the occurrence of inflamed or infected oil glands in the skin and is characterized by red pimples mainly on the face. It is a skin disease that affects the skin’s oil glands.

Causes and Aggravating Factors of Acne:

The pores in our skin connect to oil (sebaceous) glands located under the skin. These glands produce an oily substance called sebum (see figure above). The pores are connected to the oil glands via canals called follicles. Thin hairs also grow out of these follicles. The purpose of the oily substance (or sebum) is to carry dead skin cells to the surface towards the pores. However, in the case of acne these oils block the pores as there is an overproduction of cells and this blockage provides and opportunity for bacteria to grow. The result is a pimple.

The causes of acne are unknown but it has been linked to an increase in hormones in the teen years which may increase the chances of the oil glands becoming clogged more often. For the same reason acne is also more prevalent during pregnancy. It can also be hereditary and has been linked to certain medications and the use of oil-based make-up.

Aggravating factors of acne include pressure from bike helmets, backpacks and tight collars, pollution, high humidity and scrubbing the skin. The good news is that chocolate doesn’t cause acne in most people.

Psychological Effects of Acne:

Unfortunately acne affects adolescents at a time when they are most affected by their looks and the response of their peers. This is the time when their personalities are forming and acceptance is important to them. Physical appearance matters greatly. Suffering from acne at this sensitive stage may lead to embarrassment and lowered self-esteem. Since their self-confidence is often affected they can become withdrawn and reclusive at precisely the time when other teenagers are learning to form relationships. It may even affect career choices and lead to depression.

Goals of Acne Treatment:

• Early intervention

• Heal all existing pimples

• Stop new pimples from forming

• Prevent and treat scarring

• Address the psychological effects of acne

Common treatments for acne:

Usually acne is treated with medication prescribed by dermatologists. Generally it is believed that acne is cured from the inside out and therefore even the best remedies can only be effective if certain lifestyle changes are put in place. We will discuss more of these later under natural remedies for acne.

Skin Care and Preventative Measures for Acne Sufferers:

• If a healthy lifestyle has already been instilled in a child, it will contribute greatly to curbing the outbreak of acne in the teenage years. Acne affects almost all teens.

• A regular skin care routine will help to limit the growth of latent acne-causing bacteria which lurks, waiting for just the right conditions to break out.  

• Use a mild cleanser in the morning and evening and also after exercise. Gently wash with warm water.

• Never scrub your skin. It doesn’t stop acne and may in fact worsen the condition.

• Never squeeze, pinch or pick pimples as this may cause scarring or dark spots.

• Take care when shaving. Soften your beard with soap or water before applying shaving cream.

• Avoid the sun especially if you are acne medication. Some medications make you more prone to sunburn.

• Use only oil-free make up. Look for the word “noncomedogenic” on labels. This indicates that it is safe to use for acne and won’t clog your pores.

Natural Remedies for Acne:

There are no short-cuts when it comes to acne treatment. Some lifestyle changes need to be put in place and changing bad habits will certainly pay off in the long run. Even the very best remedies out there will only be of benefit if it is accompanied by replacing bad habits with good ones. 

These good habits include:

• Eating healthy and balanced diet which includes Vitamins A, C, E and Zinc. Include leafy veggies and fresh fruit in your diet and cut down or cut out processed foods, sodas, and artificial sweeteners.

• Drink 6-8 glasses of water a day.

• Regular exercise may be one of the best remedies for acne.

• Get enough sleep and don’t sleep on your face.

• Wash your hands and your hair regularly especially if you have oily hair.

• Be committed

• Be patient

Natural Remedies for Acne include:

Tea Tree Oil:

Tea tree oil is effective at fighting acne because of its powerful anti-fungal and anti-inflammatory properties. It cannot cure acne but it can control the condition. It also lessens the redness and kills the acne-forming bacteria.

Honey:

Honey is great for the scars left by acne. It cannot cure the condition but helps the scars to fade away. It may take a few days and even a few weeks before you see any results but it is worth the wait. Take a spatula of honey and evenly spread it onto a cleansed face. Let it dry and leave on the skin for 20 minutes. Gently rinse off with warm water, ensuring you rinse off all of it. Your skin will instantly feel softer. 

Aloe Vera:

Aloe Vera contains polysaccharides which is ideal for skin repair. It cures acne wounds by decreasing the inflammation and helps to lessen and even eliminate the scars associated with acne.

Baking Soda:

Baking soda can be used as a facial cleanser by mixing it with a small amount of water until it reaches the consistency of toothpaste. Gently rub the paste onto the skin in circular movements. Rinse the skin and pat dry.

Garlic:

Garlic is known for its antibiotic and anti-inflammatory properties. Garlic kills off the bacteria which cause acne and bacteria cannot develop resistance to garlic so that stronger doses are not necessary. The anti-inflammatory properties in garlic helps to reduce the redness associated with acne. Never apply garlic directly onto acne skin. Eating it raw is the way to go as cooking the garlic lowers the therapeutic properties. Obviously, you’ll need to take extra measures to save your breath from the garlic smell.

Apple Cider Vinegar:

Apple Cider Vinegar is an excellent detoxing agent and it helps to dissolve fat deposits on your skin. Some people are sensitive to the use of vinegar and it may worsen their condition. Never use pure vinegar on your face. Dissolve the vinegar in water: one part vinegar and eight parts water. Store it in a sealed jar with one ground aspirin tablet. Use it like you would use a toner. It is best to use it before bed time since it is smelly.

Related Articles:

Home Remedies for You: Remedies for Acne Scars
Depression: There is Hope

The Healthy Way to Detox your Body

Three Reasons why you must Love Honey

Benefits of Exercise

References: 

Healthworkscollective.com

www.acne.org

National Institute of Arthritis and Musculoskeletal and Skin Diseases

Home Remedies for Acne Guide

DermNet NZ

Depression: There is Hope

Many depression sufferers have described their condition as a feeling of being stuck in a dark pit from which there is no escape, but there is hope because even the worst forms of depression can be treated successfully with the right help and support. There is no one size fits all when it comes to the treatment of depression and it’s about finding what works best for you. 

 

In this article I will discuss: 

• The definition of Depression
• Signs and Symptoms of Depression
• Common Triggers of Depression
• Most Common treatments of Depression
• How Lifestyle changes can help you manage depression

Definition of Depression: 

Depression is described as a condition of mental disturbance marked by emotions of severe despondency and dejection accompanied by feelings of hopelessness and inadequacy with associated lack of energy and difficulty in maintaining concentration or interest in life. It's more than just the occasional sad feeling.

Signs and Symptoms of Depression: 

1. Persistent feelings of sadness, anxiety and feelings of "emptiness."
2. Feelings of hopelessness, worthlessness or helplessness
3. Feelings of losing control of your life. 
4. Frequent crying episodes. 
5. Increased agitation or restlessness. 
6. Decreased energy levels and vitality and persistent fatigue
7. Loss of interest in things previously enjoyed. 
8. Decreased levels of concentration, forgetfulness and difficulty in decision-making
9. Changes in sleeping habits --either sleeping too much or suffering from insomnia
10. Changes in eating habits --either loss of appetite or overeating. 
11. Regular thoughts and discussion about death and suicidal tendencies
12. Physical symptoms such as aches and pain, headaches, cramps and digestive problems which do not typically respond to treatment.

 

Common Triggers of Depression: 

• Job loss: It affects one’s sense of identity and self-esteem. It also has ripple effects on relationships which further impacts stress levels. It helps to connect with people in similar circumstances as well as having a support network of friends and family.

• Illness: A debilitating illness can change one’s future outlook. It has the ability to change one’s sense of self, our relationships and expectations about life. The physical symptoms, such as pain and fatigue, may also take an emotional toll. Here again support groups are important as the people who are most likely to understand what you are going through are the ones who have gone through it themselves.

• Divorce: With it can come a sudden change in one’s social status and can cause loneliness and fear of the unknown. The financial strain that often goes with divorce further impacts on stress levels which may deepen already existing depression. Another factor that contributes to depression during and after divorce is the conflict over custody of children. In this case family and individual therapy may be essential.

• Debt and financial stress: This is often tied in with job loss. Financial stress sabotages one’s mood and self-esteem. It helps to take an honest look at your financial affairs and work out a plan of action. Contacting your creditors to explain the change in your situation is essential for taking control of the situation. If you feel overwhelmed by it and don’t know where you start, consider the help of a financial counsellor or debt advisor.

• Caring for others while forgetting about yourself: Although caring for others proves to be helpful in fighting against depression, it is important not to take on too much and forget about your own needs. You will be more helpful to others if you keep an intricate balance and also take time for yourself. Care-giving requires time and energy which may leave you feeling depleted and result in feelings of resentment, guilt and inadequacy. Set boundaries for yourself. Do what you can, but also learn to say no. Be firm about your limits and take regular time for yourself. 

Common Treatments for Depression: 

• Therapy: There are many types of therapy available and it is best to ensure you find the right therapist. You can do this by speaking to your doctor, ask for referrals from friends or family or by contacting support groups. Three of the most common ways of therapy include cognitive behavioural therapy, interpersonal therapy and psychodynamic therapy. 

• Medication: Although medication is the most advised form of treatment for depression, it is not always the most effective. Not all forms of depression is related to a chemical imbalance in the brain, which most medications aims to address. There are also many side-effects with long-term use of anti-depressants and withdrawal is another added challenge. Be sure you make an informed decision when advised to take anti-depressant medication. 

• Nutritional Supplements: This may be of some benefit if your depression is related to nutritional deficiency. Harvard Health Publications have a list of Natural Mental Health Remedies which lists Folic Acid, SAMe, Omega 3 Fatty Acids, and St John's Wort among others, as being beneficial in the management of depression. 

• Alternative Therapies: Acupuncture and Relaxation techniques may be of some benefit when complimented with other forms of treatment. Relaxation techniques help to reduce stress and enhance feelings of well-being. Acupuncture is increasingly being considered as a worthwhile alternative therapy for depression, but just be sure you find a registered professional when you decide on this option.

How Lifestyle Changes can help you Manage your Depression: 

 

Nutrition and Diet: 

Although healthy dietary habits cannot provide a remedy for depression, a well-balanced diet can help keep us in top mental and physical condition. 

1. A shortage of Vitamin D has been linked to depression.
2. Caffeine intake has been linked to a decrease in serotonin. This is a feel-good hormone and helps the body to maintain balanced moods.
3. There are proven links between depression and shortage of Omega 3 Fatty Acids. These can be added to the diet by eating more oily fish (such as tuna, salmon, and sardines) and the vegetarian options include walnuts and flaxseeds.
4. Alcohol has also been linked to depression in people who are already prone to the condition.
5. The production and function of serotonin gets a boost by Magnesium. This is found naturally in leafy green vegetables and almonds.
6. There are apparent links between depression and gluten sensitivity. Sometimes gluten sensitivity may simulate depression symptoms such as low energy, irritability and insomnia. Studies show that there is a potential connection between the consumption of gluten and depression. Gluten is the protein found in wheat products. Apart from depression-like symptoms, it can also cause many other health problems.  

Exercise:

Exercise is a natural anti-depressant. Many studies abound with the benefits of exercise for our mental health. 

Daily Life: 

Lifestyle changes can have an important impact on the body and can help keep depression under control.

1. Routine: Depression strips your life of its structure and by getting into a routine you can slowly build structure again and it has been proven that a lack of order worsens depression as it deepens feelings of losing control. Regaining order helps you to win back some manner of control over your day. A sleeping routine is also important and therefore it is a good idea to try and go to bed and get up the same time every day. It also helps to get into a sleeping routine if you avoid taking naps and remove distractions from your bedroom such as the TV and computers.
2. Realistic Goals: Once you have decided that you are willing to make some lifestyle changes to manage your depression better, ensure that you set realistic goals. Rather have small and easy achievable ones and move on once you have achieved them. This will bring a sense of achievement and motivate you to go on to the next goal. With unrealistic goals, you may be losing the battle before you even started.
3. Social Responsibilities: Resist the inclination to withdraw from your responsibilities as having daily responsibilities have known anti-depressant effects. Do this within limits of course and don’t go off at the other end of the cliff and take on too much.
4. Helping Others: Multiple studies have shown that helping others often means helping yourself. Research shows that people who give time, money or support to others are more likely to be happy and satisfied with their lives and less likely to become depressed. But don’t allow yourself to be overwhelmed by taking on too much.
5. Relaxation: Make time to relax. Don’t wait for it to happen. Set aside a designated time and day that you will take time out and just relax.
6. Adventure: Doing something new is a great mood booster.

Depression impacts our lives and our relationships in a very signficant way. For a long time it has been a very misunderstood condition and often accompanied by various social stigmas. If you or someone close to you suffer from depression, never ignore the signs. Get help and increase your knowledge about the condition to better understand and help those affected by it.

Related Articles:

How to Beat Depression

References: 

Health Now Medical 

WebMD

Help Guide

Depression and Your Relationships

Ten Tips for Good Work Place Relationships

For those who work with people, it is a known fact that not all our co-workers are equipped to navigate their way around the intricacies of workplace relationships. But the importance of good relationships in the workplace should not be underestimated. Healthy relationships between co-workers can make the most of our work experience and likewise bad relationships can turn our job into a nightmare. Our professional success depends as much on the quality of our workplace relationships as it does on our work performance.

Healthy work relationships are essential for developing and maintaining trust and positive feelings towards both our work and co-workers. Building healthy relationships improves our productivity and knowing the personalities of the people we work with allows us to better handle a crisis as we will be better prepared and we will know what to expect.

When we feel liked, cared for, included, valued and trusted, we are more likely to give our best and we are more inclined to work well with others. Therefore, good work relationships can significantly change our work environment.

Since building relationships is a journey, we should look at it as if we are going somewhere and not as having arrived. It's a journey that will serve us well, not only in the workplace but in all other spheres of life too. 

Ten Tips for Good Workplace Relationships:

1.    Be helpful: If you are never willing to help others, it’s not fair to expect others to help you. Be willing to go the extra mile and see the change.

2.    Be likable: If you don’t make an effort to be likable, then it’s going to be really hard for others to like you.

3.    Defensiveness: Defensiveness kills relationships, so steer clear from trying to defend yourself and rather make an effort to understand where the person is coming from.

4.    Gaining trust: You can gain the trust of your co-workers if you deliver and you deliver on time. Habitually breaking your promises will definitely not help building trust with your co-workers.

5.    Communication: Effectively and honestly communicate your concerns or requests with your co-workers. Be yourself, but not to the point where you push others down. Also practice becoming a good listener. Listening is as much part of communication as speaking is.

6.    Giving credit: Don’t be stingy with praise. This will win over your co-workers, but just be sure it is sincere and not a tool to manipulate a co-worker to do what you want him/her to do.

7.    Interact: Spending time with your co-workers on a regular basis within the office environment will help not only to build relationships, but keep them strong and healthy. 

8.    Be merciful: You also make mistakes from time to time, so be more compassionate when a co-worker messes up. Place yourself in their situation and remember the golden rule: “Do unto others...”

9.    Validate people: respect their views, their lifestyle and their emotions.

10. Healthy distance: Unless you have a friend working with you, it is always wise to find the intricate balance between not being too aloof and unapproachable and becoming too friendly with co-workers.

There are certain danger points that could be indicators of disintegrating and/or poor relationships. These are helpful in identifying the areas that need some work as far as interpersonal relationships go. These points, like the ones above, really extend beyond our work place to all other relationships in our lives. The list is not an exhaustive one, but names the more common signs that a relationship is not faring too well.

Signs of Disintegrating/Poor Relationships: 

1.    No time is set aside to iron out differences.

2.    Negativity dominates our conversations with a co-worker or about a co-worker.

3.    Consistent defensiveness when an attempt is made to sort out issues of importance.

4.    Subtle resentments that brood under the surface and end up showing in other ways.

5.    Focusing more on our differences than on what we have in common.

6.    Harping on the mistakes of another and conveniently forgetting your own.

7.    Promises are habitually broken.

8.    Neglecting to say thank you. 

9. Never prepared to see the point of view of another and being right becomes more important than the relationship itself. 

10. Playing the blame game is a road to nowhere and only leads to frustration. 

Investing the time and effort to develop good workplace relationships is a worthwhile investment for varied reasons. One of them being that no business can exist without relationships. Also, strong relationships improves our work quality. Good workplace relationships helps to build a healthy morale, encourages engagement with our co-workers so that we are more inclined to share ideas and seek advice and also it significantly enhances a pleasant work environment. 

All strong and healthy relationships are based on mutual trust, respect and understanding and these are equally true for relationships within the work place. Besides, studies have shown that good relationships are great for our health too since strong relationships empower us to be less overwhelmed by stressful situations. 

References: 

Leadership-and-Motivation-Training.com

The New Medicine

Common Foot Injury in Runners: Plantar Fasciitis

Plantar Fasciitis is one of the most common foot injuries in runners. However, if the condition is not treated early and effectively it can become quite a tenacious injury with a tardy response to treatment.

Fortunately, with the proper intervention, Plantar Fasciitis can be dealt with efficiently and there are also many things the athlete can do to prevent the condition from impeding proper training.

In order to grow understanding about Plantar Fasciitis, I will discuss: 

• What is Plantar Fasciitis
• Common Causes
• Signs and Symptoms of Plantar Fasciitis
• Tests done to confirm/exclude the presence of Plantar Fasciitis
• Treatment Options
• Self-Care Techniques and Preventative Measures to avoid occurence/recurrence

What is Plantar Fasciitis?

To better understand Plantar Fasciitis, it is important to learn about the Plantar Fascia. The Plantar Fascia is a thick band of connective tissue which connects the heel bone (calcaneus) to the front part of the foot. In this way, the Plantar Fascia forms a type of bowstring which pulls the back and front parts of the underside of the foot closer together in order to form the arch of the foot. It serves to absorb shock on weightbearing activities and serves to support the arch of the foot.

Image via sportsinjuryclinic.com

Plantar Fasciitis is diagnosed when this band of connective tissue is injured, usually as a result of abnormal stresses placed upon it and over time, causing microscopic tears of the tissue. 

Causes of Plantar Fasciitis:

• Plantar Fasciitis may result because of biomechanical abnormalities in the foot, for example the arch of your foot is too high or too flat. Runners who overpronate their forefoot (that is, the foot rolls in or flattens) place the Plantar Fascia on an additional stretch which leads to irritation of the fibers and eventually may cause microscopic tears at cellular level within the connective tissue.
• Soft tissue structures may also contribute to problems of the Plantar Fascia. A tight Achilles tendon is believed to be one of the most common causes of Plantar Fasciitis as a tight Achilles affects the pronation action of the foot. Repetitive incorrect movement places stress on the Plantar Fascia which may result in thickening of the fascia which in turn results in the fascia losing its flexibility and strength.
• It is linked to long-distance running
• Habitually wearing shoes with poor arch support during weight-bearing activities.  
• Obesity places excessive stress on the Plantar Fascia and may also result in problems.

How do you know if you have Plantar Fasciitis? (Signs and Symptoms):

• One of the most common ways in which Plantar Fasciitis manifests is pain in the heel (usually the inner border) when taking the first few steps of the day. The pain may be dull, sharp, aching or burning or feel like pins and needles. During the night the fascia tightens and shortens and therefore it is painful first thing in the morning when you take weight on it. As you continue to move, the fascia loosens up and movement becomes easier. 
• Secondary pain may be present on the outer border of the heel as you compensate for the painful inner border by inadvertently placing more weight on the outer border to protect the inner part of the heel from becoming more painful. 
• Stretching the Plantar Fascia (i.e. curling the toes up or dorsiflexion) is painful.
• Pain after standing for a while
• Pain is worsened by stair climbing and intense activity. 
• Knee pain may sometimes accompany the onset of Plantar Fasciitis, especially in runners. 
• The inside of the heel (and possibly along the arch of the foot) is painful when pressure is applied to the area. 

Tests to confirm diagnosis of Plantar Fascia: 

• Palpation of the fascia and surrounding areas will reveal thickening and shortening as well as areas that may be painful to pressure. Flexibility of the Achilles tendon will also be tested to detect any tightening. 
• Your health care professional (Physical therapist or podiatrist) will examine the arches of your foot to see if you have flat feet or high arches. 
• A gait analysis will reveal the presence of over pronation or over supination. 
• X-rays may be done if it is suspected that a heel spur may be present.
• Your health care provider may also request to see your used running shoes to check which parts of the foot takes the most strain during running.

 Treatment Options for Plantar Fasciitis

• If inflammation is present the condition may respond well to Non-steroidal anti-inflammatory drugs (NSAID's). However, it is important to remember that if there are structural issues that need to be addressed (e.g. over pronation or tight Achilles tendon) then the root cause of the problem should rather be addressed. The NSAID's may still be effectively administered to get rid of initial pain. 
• Stretching exercises for the Plantar Fascia and Achilles tendon
• Arch support for footwear (insoles or orthotics). 
• Have regular sports massages to reduce tightness of the Plantar Fascia and tension in the calf muscles
• Ice/cold therapy or a combination of heat and cold therapy
• Ultrasound therapy
• Night splints to maintain the foot in a gently stretched position during the night. This helps to ease pain in the morning.
• Specific strapping which rests the affected area optimally (done by health care provider).
• Corticosteroid injections for unresponsive cases. 
• Surgery is always the very last resort.

Self Care Techniques and Preventative Measures

• Rest from activity for about 1 week or until you have no more pain (depending on the severity of the condition). Correct taping techniques of the Plantar Fascia will help to rest the affected area and relieve pain. A qualified physiotherapist (physical therapist) or sports therapist is able to show you how to do this.
• Stretching exercises for the foot, Achilles tendon and calf muscles
• Ice the painful area daily for about 10-15 minutes per day until the symptoms have cleared
• If arch problems are the root cause, then insoles may help to ease the stress on the Plantar Fascia
• Ensure you are wearing good shoes with proper arch support and cushioning
• Wearing a night splint will help to place the calf muscles and the Plantar Fascia on a gentle stretch during the night so that there is less pain in the morning when getting out of bed.
• When you return to training do it gradually (Don't be tempted to make up for lost time).You can start with a shorter distance or start earlier while you still have discomfort by doing non-weightbearing activities such as swimming or water exercise, or cycling.
• Ice the area after training session

If you would like a print-out of stretching and strengthening exercises for the Plantar Fascia and calf muscles, you can send me a message via the contact form or send an email to admin@healthsolutionssa.com with the heading Plantar Fascia Exercises. 

Remember: It is important to speak to your health care provider if you have any questions or uncertainty regarding any injury you may have. 

Disclaimer: The aim of this article is not to replace the advice of a medical professional but merely to increase the understanding of the reader regarding Plantar Fasciitis

Resources: 

US National Library of Medicine

Wikipedia

Sports Injury Clinic

Personal Notes